So your favorite fitness nerd has been reading up exercises to strengthen the core after delivering a baby. I’ve read through 4 of the hottest books (and maybe 10 articles), and I’ve boiled down the advice to these 3 exercises.
Included in the article is an informational video on how to perform these exercises, plus 4 common exercises to avoid.
Bringing a newborn into the world is an amazing show of strength within the female body, and with that comes post-baby body changes. One of the biggest areas affected by this process- your core.
For some women pregnancy can result in a splitting of the abs or Diastasis Recti– getting back to workout means starting from the ground up. If you think you may have Diastasis Recti it is important to check in with your doctor. You can still work on building your core, but you need to be careful not to jump back into certain moves which may result in furthering the separation. A weak core can result in lower back pain and other movement issues.
Moves to be avoid as you rebuild your core (especially with Diastasis Recti) are ones that can cause the abdominal muscles to splay/seperate in the movement or sag:
- Bicycle crunches
Even if you are not suffering from a core split- starting from a solid core foundation when you head back to your routine will benefit all. These moves look to realign your abdominal muscles and build a solid core foundation. These moves are great really for anyone looking to reconnect with their core and get engagement. We will have two posts to go over moves you can use to build up your solid core foundation post-baby.
Below is a breakdown of basic moves to build a solid core foundation post baby. These are designed to fire your core muscles and rebuild that mind/body connection. This movement series is all done from the floor and you will need yourself, a balloon, and a slider. For the slider a paper plate on a carpet or towel if on a hardwood floor will do.
- 8 Balloon Breaths
- 10 Articulated Bridges
- 10/10 a side One leg Slide